My Weight Gain Diary: How I Became a BBW (Big Fat Weight Gain Stories)

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Cancer: Cancer can cause the body to be in a hypercatabolic state, which leads to increased energy being used. It can cause someone to lose a lot of weight but the severity and weight loss can depend on the type of cancer and the age of the person. ( 24, 25). Try this basic whey protein shake recipe to start your day off with a high-energy breakfast. For even more protein and calories, try adding in peanut butter, almond butter, flaxseeds, or chia seeds.

Salmon is a source of both protein and healthy fats, including omega-3 fatty acids, which help support brain and eye health. Eggs You can make chocolate desserts, like energy bites, chocolate truffles, or chocolate peanut butter avocado pudding. To gain weight, you need to eat more calories than your body burns. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast. Increase your protein intake Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.

Belly fat in women: Taking — and keeping — it off

You can realistically gain 1 to 2 pounds (0.45 to 0.91 kg) of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. Making your own smoothies gives you full control over the ingredients and can help you boost calories.

Each 100 g (3.5 oz) bar with 60–75% cacao solids has around 600 calories and contains micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants ( 26). People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients. Whole grain cerealsAvoid smoking, and if you smoke, consider quitting. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain ( 39).

Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried ( 19). A 2022 review of 74 research studies done in otherwise healthy people found that when combined with resistance exercise, protein supplementation at or above 1.6 g of protein per kilogram (or per 2.2 pounds) of body weight per day improved lean body mass and lower body strength ( 15). Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.Whey protein, along with other plant-based protein isolates such as soy, contains all the essential amino acids required for muscle growth ( 17).